How to exercise safely in Oklahoma's summer heat

Oklahomans are urged to adjust outdoor workouts and stay hydrated as extreme heat persists.

Wednesday, July 23rd 2025, 10:37 am

By: News On 6

As temperatures in Oklahoma climb into the upper 90s and could top 100 degrees this weekend, outdoor exercise presents new risks that require preparation, awareness and flexibility.

Here are some tips you should consider before exercising outdoors:

Time Your Workouts Wisely

Experts recommend exercising during the cooler parts of the day—early morning or late evening—to avoid peak heat and humidity.

High humidity can mask early signs of dehydration, so it's important to adjust your schedule accordingly.

Dress For The Conditions

Wear lightweight, loose-fitting, light-colored clothing to help your body stay cool.

Hats and sunglasses provide added protection, and sunscreen is a must. Covering your head and skin can help reduce the risk of overheating and sunburn.

Hydration Is Key

Start hydrating at least 24 hours before outdoor activity and continue drinking water every 15–20 minutes during exercise.

Electrolyte packets or drinks can help replenish nutrients lost through sweat and may help reduce the risk of heat-related headaches and fatigue.

Know The Warning Signs

Heat exhaustion can cause dizziness, nausea and lightheadedness. If symptoms appear, move to a shaded or indoor area, drink cool water and place damp cloths on your skin.

More serious signs like disorientation or stopping sweat production could signal heat stroke—seek immediate medical attention.

Modify Your Routine

In extreme heat, reduce exercise duration and intensity. Even 10-minute shaded walks can provide health benefits.

Consider breaking up activity into smaller sessions or exploring indoor alternatives such as gyms, Pilates classes or walking in air-conditioned malls.

Lighten Up Your Diet

Heavy meals can cause discomfort during summer workouts. Opt for lighter foods like fruits, vegetables, yogurt and whole grains.

Maintain protein intake to support muscle recovery while keeping meals easier to digest in the heat.

Explore Indoor Options

Indoor malls and fitness studios offer cool environments for staying active. While outdoor exercise has benefits like sunlight exposure, safety should come first during excessive heat.

Regardless of where you exercise, listen to your body and prioritize safety to avoid heat-related illness.